Easy Summer Vegan Gluten-Free Meal Plan + Helpful Grocery List

Are you ready for a summer full of veggies and flavor? This 5-Day Summer Vegan Meal Plan is the perfect way to kickstart plant-based eating…or just not worry about meal planning for the week! I’ve got breakfast, lunch, and dinner (plus snacks and desserts!) all mapped out for you right here. Plus, a grocery list of everything you will need for the week!

Day 1

Breakfast: Creamy Pink Smoothie Bowl…that’s right, we’re starting the Summer Vegan Meal Plan with bright color and sweet flavor! Add a sprinkle of my favorite homemade granola on top for a bit of crunch.
Lunch: Pear & Roasted Beet Arugula Salad with Herbed Tahini Dressing is one of those unexpected combinations that just tastes amazing. Even if you don’t usually like beets…give this one a try! My kids go for golden beets every time.
Dinner: Grilled Veggie Pesto Pasta just might be my favorite summertime dinner. Grilling the veggies adds the most incredible depth of flavor and the pasta makes it super filling.

Day 2

Breakfast: Green Juice in a Blender gets you green juice with no juicer required! It’s packed with nutrients that will send you into your day with a glow. Have it with a Chia Seed Pudding…no baking required!
Lunch: Vegan Mediterranean Quinoa Salad is a prep-ahead dish that creates easy leftovers. I love having it in the fridge for snacking and lunches!
Dinner: Sweet Potato Veggie Burgers, because no Summer Vegan Meal Plan is complete without a veggie burger!

Day 3

Breakfast: Vegan Blueberry Pancakes are the breakfast that has everyone rushing to the table in the morning. I just HAD to include blueberries in the Summer Vegan Meal Plan!
Lunch: Watermelon Arugula Mason Jar Salads with Quinoa, Avocado, Pine Nuts, & Mint store easily in the refrigerator, so they’re great for prepping ahead of time and eating on the go.
Dinner: Quinoa & Mango Stuffed Grilled Avocado is a quintessential summertime dinner. Every ingredient just feels like sunshine!

Day 4

Breakfast: Lemon Blueberry Smoothie is a smoothie made without banana! I love the summery flavors of lemon and blueberry together.
Lunch: Buckwheat Soba Noodle Salad is such a filling and nutritious lunch. I love making extra so I have leftovers for a few lunches!
Dinner: Easy Vegan Baked Taquitos are a home run every single time. I added them as part of the Summer Vegan Meal Plan because everyone loves it!

Day 5

Breakfast: Sunshine Smoothie really does taste like sunshine in a glass. It’s citrusy and bright!
Lunch: Vegan Chickpea California Avocado “Egg” Salad Sandwich is another meal that’s super easy to prep, and it’s filled with plant-based protein for a well-rounded addition to the Summer Vegan Meal Plan.
Dinner: Rainbow Veggie Kebabs with Chimichurri Sauce are a full rainbow! On a kebab! Does it get better than that in the summertime?!

Snacks: Easy Paleo Zucchini “Hummus” , Vegan Blueberry Muffins, and Granola Energy Bites
Desserts: No-Churn Cherry Chocolate Ice Cream, Granola Bark, and Vegan Gluten-Free Peach Cobbler

Grocery List

Zucchini (4)
Garlic (18 cloves)
Red beets (2)
Golden beets (2)
Arugula (7 c)
Celery (6 stalks)
English cucumber (2)
Sweet potatoes (4)
Bell peppers: 2 orange, 1 red, 3 yellow
Cherry or grape tomatoes (3 cup)
Red onion (3)
Green onions
Jalapeno (2)
Avocados (7)
Shallot (2)
Onion (1)
Romaine
FRUIT
Mango (1)
Peaches (5)
Watermelon (1)
Blueberries (1 cup)
Limes (7)
Granny Smith apples (2)
Bananas (2)
D’Anjou pears (4)
Cherries
Lemon (7)
Navel orange (1)

REFRIGERATOR
Plant-based milk (6 cup)
Vegan Feta cheese
Gluten-free hamburger buns
Gluten-free sandwich bread
PANTRY
Full-fat coconut milk (1 cans)
Pure maple syrup
Runny tahini (1 cup)
Dijon mustard
Gluten-free pasta (8 oz)
Dried buckwheat soba noodles (8 oz)
Quinoa (3 cups dry)
Oats (9 cup)
White beans (1 can)
Garbanzo beans (1 can)
Pinto beans (2 can)
Pitted Kalamata olives
Medjool dates (15)
Ground flaxseed
Unsweetened applesauce
Apple cider vinegar
Olive oil
Avocado oil
Balsamic vinegar
White vinegar
Coconut oil
Creamy almond butter

SPICES
Garlic powder
Paprika
Cinnamon
Turmeric
NUTS & SEEDS
Cashews (3 cup)
Hazelnuts (1 c)
Walnuts (1/2 cup)
Pepita seeds (2 cup)
Pine nuts
Almonds (raw, blanched, slivered) (1 cup)
Chia seeds
Sesame seeds

FRESH HERBS
Fresh dill
Mint
Parsley
Cilantro

FREEZER
Frozen raspberries
Riced cauliflower
Frozen blueberries
Frozen mango
Siete Almond Flour tortillas

BAKING STAPLES
Cocoa powder
Arrowroot starch
Tapioca starch
Baking powder
Vanilla, & almond extracts
Almond flour (2 cup)
Pure maple sugar (1/4 cup)
Vegan chocolate chips (2-1/2 cup)

I hope you use and love this meal plan! I would be so excited if you tagged me on Instagram so I can see which dishes you make. If you especially love any of these, please drop a review on the recipe post! This helps others find and make the dish, too!

More Meal Planning Resources

Our Family Weekly Meal Plan
Spring Vegan Meal Plan
Vegan Meal Plan
My Vegan & Gluten-Free Pantry & Freezer Staples
How to Bulk Prep for Healthy Meals

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